2016 OLYMPIC SAILING

HANNAH MILLS

• Age - 28
• Height - 1.57 m
• Weight - 50 kg
• Position on boat - Helm
• Calorie intake - 3,000 - 3,750
• Calories burned - 10,000

SASKIA CLARK

• Age - 36
• Height - 1.76 m
• Weight - 68 kg
• Position on boat - Crew
• Calorie intake - 3,000 - 3,750
• Calories burned - 10,000

THE CREW

• Saskia Clark is a lot taller and heavier than Hannah Mills because Saskia Clark is a crew.
• A crew needs to be heavy in order to keep the boat as flat as possible.
• The crew also needs to be tall or strong to get as much of their body out to the boat (their toes should be the only part touching)
• A crew has to be the heavier person to get as much leverage as possible, they have to be tall because it would have a greater effect than a smaller person.

THE HELM

• The helm is the one who steers the boat and makes all of the decisions.
• A helm needs to be just as fit as the crew but the helm can be smaller too make sure the boat is not heavy as they are centred on the edge of the boat.
• The helm makes sure the boat is going as fast as possible while the crew makes sure the boat is a flat as possible.
• Think of it like this: the helm is the engine (main sail) and the crew is the car (boat, aero dymamics)

BACKGROUND INFORMATION

• Hannah and Saskia won the gold medal in the 470 female world championships in 2012 Barcelona.
• In the London 2012 Olympics they claimed the sliver medal.
• In the 2016 olympics they claimed the gold medal for the female 470 class.
• Hannah and Saskia had been training together for 6 years

In case you were wondering what a 470 looked like.

DIET

• For breakfast they have easy things to digest due to concentration. (No bacon or sausages)
• Night before carbs
• During sailing for example bananas (slow energy release)
• Afterwards protein (to recover & repair muscles)

HYDRATION

• Before on the water, they drink 1.5 litres with a pinch of salt.
• During each race 0.5 litre of water / energy drink with the right nutrients (6 races)
• Afterwards 1.5 litres of water with protein drinks to replace what you lost.

FITNESS

• Before an event they rest for 2 days making sure you don't get an injurys
• On day of event in the morning go for a warm up run to warm up the muscles
• Just before launch you would stretch all muscles for 10 mins
• After each day stretch with a foam ball roller all muscles and a good night sleep

TRAINING

• In the morning at 6:30 everyday before breakfast they go for a fast cycle ride for 2 hours or the gym
• At 9am after breakfast they have a briefing with the coaches, discussing what they are going to focus on they also set goals for what they want to achieve that day
• Once rigged and changed they are on the water at 10:30

TRAINING

• They come in for lunch and to rehydrate then have a briefing with coaches and discuss how it went this morning and then discuss the plan for the evening
• They launch again at roughly 1:30
• They then come off the water at 5pm, eat protein bars, drink protein drinks and stretch
• They then have briefing with the coaches about how they think it went (rating themselves) and improvements they need to make

TRAINING

• They then eat supper and go back to the hotel where they stay together
• They do the same thing everyday (6 days a week) but some days they only spend the day in the gym focusing on fitness or in the classroom going over theory

LIFESTYLE

• Their lifestyle is very active
• Before the 2016 Olympics they would be in Rio 1 month before as well as previously visiting the event
• They would use the month to get use to the sailing waters, settle in and most importantly to acclimatise to the temperature and foods

Saskia Clark is now retired and has set up several charities. Hannah Mills is thinking about retiring but is now currently sailing a new boat (49erFx).